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Is the Bench Press Overrated? Rethinking Its Role in Your Training
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Is the bench press overrated—or just misunderstood? In this episode of Beast Over Burden, Niki Sims and Andrew Jackson challenge the default status of the bench press in most lifters’ routines. Whether you’re trying to get stronger, avoid pain, or train for the long haul, this conversation will help you rethink the bench’s role in your program—and whether it’s serving your goals.
This is part of the Rethinking the Big Lifts series, where we explore how foundational barbell movements evolve over time and how to train smarter, not just harder.
✅ What You’ll LearnWhy the bench press is one of the most misunderstood lifts
The real answer to “Is the bench press overrated?”
How your goals determine whether and how to bench
When the bench press might not be worth it
Smarter alternatives to traditional benching
How the bench press can evolve with you over your training life
Why intention matters more than tradition in your programming
00:00 – Intro: Is the bench press overrated? 02:10 – Chest day myths and gym culture 04:45 – The bench as a useful tool—when used with intention 08:00 – Adapting the bench for your goals and body 11:20 – Alternatives to traditional bench pressing 14:15 – The bench press through different life stages 18:00 – Final thoughts: use the bench, don’t worship it
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PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.
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